Chapter 2 Flashcards
% of pple who start exercise and still do it 6 months later and why
70%, unreasonable goals
SMART goals
Specific Measurable Attainable Rely on others Time oriented
environments that encourage eating
- TV commercials
- fast food density
- portion distribution
environments that discourage exercise
- car density
- internet
- inactive friends
% of meals consumed in restaurant
45
self - efficacy
belief in 1’s ability to perform given task
competence
skill set
internal locus of control
you control the outcome
external locus of control
world dictates life
risk complacency
everyday you choose poorly = more difficult tomorrow
Activity levels based on steps
sedentary 12,500
Inactivity physiology
new field of study; works to combat sitting disease
opportunity cost
price you pay when you choose 1 thing over another
RMR
370 + 21.6 (Fat Free Mass)
Fat Free Mass
body weight in kg x (1.0-BMI)
TEE multipliers
- 1.3 sedentary
- 1.4 Ex 30 minutes
- 1.5 Ex 45 minutes etc.
barriers to change
- Complexity
- Gratification
- Indifference
- Preconditioned cultural beliefs
- Procrastination
- Rationalization
- Risk complacency
behavior change theories
- Learning theories
- Problem solving model
- Social cognitive theory
- Relapse prevention model
Learning theory
most behaviors are learned and maintained under complex schedules of reinforcement and anticipated outcomes
Problem solving theory
process of change requires
- attention
- setting of goals
- design for specific plan
social cognitive theory
behavior change is influenced by
- environment
- self-efficacy
- characteristics of the behavior
relapse prevention model
pple are taught to anticipate high risk situations and develop action plans to prevent lapses and relapses
Transtheoretical model of change
- Pre-contemplation: not considering change
- Contemplation: acknowledge the problem
- Preparation: planning to change
- Action: actively doing things to change (relapse)
- Maintenance: continues new behavior for up to 5 years
- Termination/Adoption: 5+ years of change; no fear of relapse
Most common processes of change
- Behavior analysis
- Consciousness-raising
- Emotional arousal
- Goals
- Helping Relationships
- Monitoring
- Self-analysis
